*** HEY GUYS V0TE FOR US - BEST GYM IN LONG BEACH
SO CUTE! |
EVEN CUTER! |
- THE BEAR COMPLEX - JUST SO WE ARE CLEAR FOR TOMORROW YOU HAVE TO SHOW FULL COMPLETION OF EACH REP - YOU CANNOT DO A THRUSTER FOR ANY REP.
WARM-UP
1 MIN DOUBLES FOLLOWED BY 10 BURPEES
3 ROUNDS FOR QUALITY NOT TIME:
2 BEAR COMPLEX (BAR)
15 TRUNK TWISTS(45/25)
DYNAMIC STRETCHES
STRENGTH
1-1-1-1-1 - PUSH PRESS
WOD
AMRAP 15 MIN
3 BEAR COMPLEX (155/95)
200M RUN
*1 BEAR COMPLEX = POWER CLEAN/FRONT SQUAT/PRESS/BACK SQUAT/PRESS
** EACH BEAR COMPLEX MUST BE UNBROKEN - IF BAR IS DROPPED YOU OWE 10 BURPEES ON THE SPOT!
- SORRY GUYS WE FORGOT TO TAKE A PIC TONIGHT AND IT GOT ERASED. POST YOUR SCORE TO COMMENTS SO EVERYONE CAN SEE YOUR RESULTS. IF YOU WANNA KNOW SOME OF THE RESULTS MOL AND I KICKED EVERYONES ASS WITH MOLLYS SCORE OF 6:55 AND MYSELF A 3:27 SO THATS THE RESULTS FOR 8/8/12 DEAL WITH IT!
erik run 849 wod 1100 farmer 420
ReplyDelete